Three Main Lifts
One of the best lifts to do when lifting is called the deadlift. Is deadlifting bad for you? Many think that when performing the deadlift it can mess up or even hurt your back. Truth is if you perform it correctly with good form there will be no damage done. Most people think that deadlifts are only for legs which is true but it also helps create a full developed back. Deadlifts allows you to overload your muscles and help shock the muscles in hope of rapid muscle growth.
Steps for a perfect Dead-lift
1.Stand with the middle of your foot under the barbell
2.Bend over and grab the bar using a shoulder width grip
3.Bend your knees until your shins touch the bar
4.Lift your chest up and straighten your lower back
5.Take a big breath, hold it, and stand up with the weight
When you approach the top of the lift hold the weight for a second at the top , lock hips and knees. Most important rule to prevent injury is when returning the weight to the floor move your hips back while bending your legs with a straight back chest still up. Like I said before your lower back must stay neutral to avoid injury. Rounding it during heavy Deadlifts is dangerous for your spine this is how injuries occur.
If you are trying to increase your Deadlift having correct form will help. By pulling more efficiently and smoother, you can use more muscles and tear them then rebuild with protein resulting in Dead Lifting heavier weights. This results in more strength and muscle gains. Id say the best sets for Deadlifting is 5×5.
Next up we have the squat this is also one of the three main lifts that can’t be skipped if you want to grow legs or overall strength. Squats are obviously great to build your leg muscles, but they can also help all around muscle growth. Squats are so intense that they trigger the release of testosterone, the boost of testosterone in the body will help improve muscle mass when you train muscles aside from just legs. If you play any sports or are just an active person squats are extremely important, squatting helps athletes run faster and even jump higher. Not to mention squats can also help prevent injuries by improving your flexibility, squats improve the range of motion in your ankles and hips and help overall balance.
Steps for a Perfect Squat
- Warm up (This will prevent injuries warm up with something like lunges and stretching)
- Stand with your feet just over shoulder width apart ( May differ on hight or other cases)
- Keep your back in a neutral position, and keep your knees centered over your feet
- Slowly bend your knees, hips and ankles, lowering until you reach a 90-degree angle (when lowering down make sure you almost sit back to prevent injury try and make sure knees do not past your toes.)
- Return to starting position (Breathe in as you lower, breathe out as you return to starting position
Just some things to remember when squatting is don’t let your knees bow inward, or risk potential injury. Think of actively shoving your knees outward on the descent so that they track over your toes. To visualize driving through the heel, try lifting your toes off the ground the first few reps. Id say since this is of of your main lifts that your are able to overload id say go heavy and also do 5×5 to build maximum strength. One thing to keep in mind is that you always want to switch up routines to gain max strength so maybe one month you do 5×5 and another month you try 4×12 switch things up.
Now to finish it off with my personal favorite the bench press. The bench press is a great way to overload your chest and help fully developed it. Many people just assume that the bench press is just for chest, but its not. Benching is also great for triceps and lats because of it pushing motion. When benching if you want to focus more in triceps use a closer grip this will bring shoulder in and focus more on the triceps. Great thing about bench is that you are able to do different kinds fore example incline and decline bench press.
Incline Bench press
Why do incline bench press? Or what is incline bench press? First off incline benching is like regular benching but on a upwards angle most preferred is like a 60% degree angle. Incline bench pressing will help your bench and also work different muscles. For example it is more for upper chest and shoulders. In my eyes for many reasons incline is y favorite lift for upper body it develops chest shoulders and triceps.
Decline Bench press
Next we have decline bench press, Decline bench is a bench on a decline which also works a different part of the chest. Decline bench is a good way to work the lower chest and another alternative to regular benching.
Steps for a perfect Bench
1.Lie flat on your back on a bench ( Or to help prevent injury make a slight arch in your back)
2.Grip the bar with hands just wider than shoulder-width apart, so when you’re at the bottom of your move your hands are directly above your elbows. This allows for maximum force generation.
3.Bring the bar slowly down to your chest as you breathe in.
4.Push up as you breathe out, gripping the bar hard and watching a spot on the ceiling rather than the bar, so you can ensure it travels the same path every time. ( Also when benching make sure feet are on the ground and drive through your feet.)
Just to go in detail now first you will want to hold the weight for a second at the top to let your body know what you about to lift. Then take a huge breath, hold it, and lower the bar again. Keep your butt on the bench when you press it back up. but it’s very important to know that when benching with proper form have a little arch in your back. Having the arch in your back with should shoulders tight and a solid back will prevent injuries. Because his is a heavy lift I recommend 5×5.